15 minute HIIT to crank it up a notch


We certainly love our quick yoga videos mainly because we feel so great after those deep stretches and slow burns. However, sometimes you just have to shake things up a little bit more with your workout and take things up a notch. That’s why we also like to include some HIIT (High-intensity interval training) scattered in between our regular yoga sessions.

Because of the intensity of HIIT, we generally limit our workouts to max 30 minutes but I’ve found that a doing a few 15 minute HIIT workouts a day (morning and evening) proves to be just as beneficial, especially since I always seem to be pressed for time, thanks to a pretty busy schedule. Either way, this is a great way to get your heart pumping and the sweat dripping, which is great for eliminating toxins from the body.

Some of the benefits and positive effects of high-intensity interval training include endurance, better cardiovascular fitness as well as improved VO2 max, which is effectively a measurement of much oxygen the body can absorb.

This 15 minute HIIT workout from Bender Fitness also includes plyometrics which will help you to build strength. It’ll also kick your ass. It might be painful, but it’ll be worth it.

Some exercises you will find in this workout:

1. Jump Rope (or Ropeless Jumping)
2. Squat Jump
3. Tuck Jump Burpee
4. Bridge Hopper
5. Frogger
6. Warrior Lunge Jump
7. Speed Skater
8. Mountain Hopper
9. Tap & Punch Squat Jump
10. High Knees Burpee
11. Down Dog Hop
12. Wide Leg Frogger
13. Lunge Jump
14. Russian Kicks

And as usual, don’t forget to drink plenty of water! Enjoy.


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